Every morning before you go on with your daily routine, take a couple of minutes to give yourself a compliment. Whether you compliment your outfit, haircut, or how you recently completed a task using your unique skill sets, giving yourself a little emotional boost will make you happy. And, when you’re happy with yourself, that emotion can be contagious to those around you. Inspirational speaker Tony Robbins has a mantra he says aloud to himself most days to put him in a peak performance state.

2. Don’t Make Excuses

Blaming your spouse, boss, or clients is fruitless and won’t get you very far. Instead of pointing fingers and making excuses about why you aren’t happy or successful in your personal or professional life, own your mistakes and learn from them. When you do this, you will become a better person. When I personally started living up to my mistakes and downfalls, my life turned itself around. I became happier and healthier, and my relationship with my wife improved. We are happier than ever.

3. Let Go of Anger

Letting go of anger is easier said than done. While anger is a perfectly normal emotion, you can’t let it fester. When this happens, you may make unwise decisions, and more important, it may affect your health. Research suggests pent up anger can cause digestive problems, difficulty sleeping, and even heart disease.

Joyce Marter, LCPC, suggests you forgive and let go of resentment. She notes, “If for no other reason than for yourself, forgive to untether yourself from the negative experiences of the past. Take time to meditate, and give thanks for the wisdom and knowledge gained from your suffering. Practice the mantra, ‘I forgive you and I release you.'”

5. Be Honest and Direct

How would you feel if a loved one or business partner lied to you? Chances are you would see that as a violation of your trust. If you want to be a better person in either your personal or professional life, you should always tell the truth and state as clearly as possible what you are trying to convey. Learn to articulate your thoughts, feelings, and ideas in an open and honest manner.

6. Be Helpful

Whether giving up your seat to an elderly person on the subway, assisting a co-worker on a project, or carrying in the groceries when your spouse comes back from the store, being helpful is one of the easiest and most effective ways to practice becoming a better person. I find that the more I help others, the better I feel about myself and everyone around me.

7. Listen to Others

As Jeet Banerjee notes on Lifehack, “listening to people and giving everyone a voice is one of the greatest things you can do.” He adds that he “got to meet some of the most amazing people, close some of the biggest deals, and develop connections that will last me a lifetime all because I took time to listen to people. Being a good listener can change your life in a positive manner.”

8. Act Locally

It may not seem like a big deal, but supporting a local cause, donating clothes, or buying from local farmers’ markets or businesses are simple ways you can help your specific region. You may not be able to save the world, but you very well could make a difference in your neck of the woods. Get to know and care about your community.

9. Always Be Polite

How much effort does it take to say, “Thank you,” or to hold the elevator door open for someone? Not much at all. However, these acts of kindness can make someone’s day. I decided a few years ago that it doesn’t matter if someone is ultra rude, condescending, or worse. The way someone else behaves is not going to determine my behavior.

10. Be Yourself

Tiffany Mason has five excellent reasons on Lifehack why you should be yourself. These include being able to align yourself with your values and beliefs, establish your identity, build courage, create boundaries, and find focus and direction.

11. Be Open to Change

Whether trying a new restaurant, traveling to an unknown part of the world, or doing something that has always scared you, you should always be open to change. This allows you to grow because you experience something new. It helps you be high functioning and self-confident if you are not wary of change.

12. Be Respectful

How would you feel if you had just cleaned your home and someone came in and tracked mud everywhere? You’d probably be a little ticked that they hadn’t taken off their shoes. Take this mentality and apply it to everyday life. For example, don’t toss your trash or cigarette butts on the floor of public restrooms or sidewalks just because someone else will clean it up. Be respectful of others’ time, thoughts, ideas, lifestyles, feelings, work, and everything else. You don’t have to agree with any of it, but people have a right to their opinions and yours is not necessarily correct.

13. Don’t Show Up Empty-handed

Going to a party this weekend at your friend’s apartment? Make sure you don’t arrive empty-handed. Even if you’ve been assured that there will be plenty of food and drink, bring along a little something to show you appreciate being invited.

14. Educate Yourself

If you don’t understand why one country is invading another, take the time to educate yourself on the current event. Ask a person intimately connected with the event for his or her thoughts. Remember, we’re all interconnected, and being aware of different cultures, different people, and what their lives are like can make you a more well-rounded individual. This will also help you understand points of view different from your own.

15. Surprise People

How good does it feel to make someone smile? It feels pretty good, right? Surprise your loved ones or co-workers now and then, with a gift, a night out on the town, or by offering help when you know they could use it.

Becoming a better person doesn’t happen overnight, but it is possible. Believe in yourself and know that it is possible!

This video is talking about the reason you shouldn’t use your smartphone, or electronic devices on your bed before going to sleep. So one hour before bed, take off your smartphone, read some books or chat around with your lover!

Guys, the best thing that you can do for your gut health (and muscle building efforts) is to eat whole, unprocessed foods. Quality IS MORE IMPORTANT than quantity. If you harm your gut then you will not be able to absorb the nutrients needed to build muscle. When you eat chemicals it will destroy you. When you eat live foods it will bring you life.

It’s as simple as that.

Eat things in their “original package” and you’ll grow stronger, get leaner and live longer.

Or as Paul Offit, chief of the infectious diseases division of the Children’s Hospital of Philadelphia, wrote in The New York Times, vitamin manufacturers have successfully prevented the Food and Drug Administration from regulating the vitamin industry and informing the general population of whether not vitamins are safe in any way.

Because of that, he says, “consumers don’t know that taking megavitamins could increase their risk of cancer and heart disease and shorten their lives; they don’t know that they have been suffering too much of a good thing for too long.”

So the next time some well-meaning person asks you if you took your vitamins, you can happily respond, “Absolutely not.” Save some money.

Everybody wants a fit and good body. Everybody wants to be attractive and healthy. Some want lose weight and get muscle. Some want gain weight and get bigger. But do they do physical exercises or play any sports? At least go jogging around 30 minutes every day to keep healthy, get fit and recharge your energy.

Looking back at my body improvement. Now I feel so much better with my health and especially with my body. I used to try to go to the gym but quit just after one month. But then, I decided to go jogging then went to the gym every morning. Until now, I have been in the gym about 2 years and 8 months. Sometimes, I take cardio, go jogging on the street or go swimming instead. Some told me it’s really hard to go to the gym daily. “No time”, “Tired”, “Busy”, “Rain”, “Money”… Oh! For me, it’s all excuses, dudes! just 30 minutes – 1 hours a day is perfect for your health and body. That’s it.

These below pics can tell somehow I have improved my body until now.

2010 August: I looked like a drug-addicted. Shame on me!

2011 April: Pheww… Slim, Thin and no muscle …

2012 September: After working out a few months

2013 April: Before going to Italy

2013 June: Lose 2 kg after coming back from Italy. And my aim was to get 6 packs.

2014 June: This is me. Now. Want to get muscle and bigger a little bit

2014 June: Selfie in my bathroom. hahaha

So, Why don’t you spend a little time in you daily life to work out, lift weights, do yoga, take some exercises to get fit, get healthy and feel more confident on yourself. At least, you feel: Yup. “I’m living a healthy life.”

If you need a free personal trainer, contact me or comment below. I will give you my best advice I have.

If you need a mobile application (for Android only) that can show you some good work out program. Click this link below. I with my two classmates made it.